CrossFit 7.11.17

CFPC – CrossFit


Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups


Metcon (10 Rounds for time)

10 Rounds:

250m Row

Rest 2x row effort or alternate in groups of 3

Row max effort each set, record each interval time.

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